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Elevate Whole Body Health & Performance

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Ithaca, NY
Elevate Whole Body Health & Performance

I'm Tara and my passion is designing customized programs specifically for YOU to meet you where you’re at.

I'm a CrossFit L1 trainer with years of experience and expertise in strength and muscle building and a passion for holistic health and wellness. I prioritize proper technique and form, and believe that every athlete is capable, strong, and deserving of a customized fitness plan tailored to their unique goals and lifestyle.

06/11/2025

🔥 Ready to feel strong, energized, and confident again?

If you’ve been wanting to get back into a fitness routine but aren’t sure where to start — this is for YOU. You don’t need to be in shape to begin — you just need the willingness to show up.

💥 What is it?
This is a 6-week full body strength program designed to help you build muscle, increase strength, and feel confident in your workouts. The focus is on progressive overload — meaning you’ll gradually challenge yourself each week to keep seeing and feeling results. Each workout targets your entire body with a balance of strength training, muscle-building, and conditioning.

💡 What makes it different?
You’ll get access to an exclusive app with video demos, form check uploads, habit and nutrition tracking, and direct access to me for support and questions. Plus, the workouts are efficient (just 3 per week), and designed to fit into your life — whether you’re training at home or at the gym.

You’ll get:
✔️ Expert support & accountability
✔️ A custom nutrition plan (macros, recipes, and guidance)
✔️Access to an app for tracking workouts, nutrition, and progress
✔️ Real results you’ll see and feel
✨All for just $69 total!

Spots are limited so I can give everyone the support they need. Registration closes June 30th.

👊 DM me “CHALLENGE” to claim your spot!

Let’s reignite your strength together 💥

03/28/2025

✨ 50g PROTEIN BREAKFAST IDEA ✨

This high-protein breakfast is one of my favorites—zero prep time, minimal ingredients, and less than 10 minutes in the kitchen.

Packed with heart-healthy avocado, protein-rich eggs and sausage, and nutrient-dense spices, this meal is not just satisfying but also supports muscle recovery, energy levels, and overall wellness. The combination of healthy fats, quality protein, and fiber helps keep you full for hours, making it a great way to start your day strong.

Ingredients:
• 2 pieces sourdough toast
• 2 Italian sausage links, sliced thin (I use Trader Joe’s organic Italian sausages)
• Olive oil or butter
• 2 eggs (I prefer to fry mine with a jammy center)
• 1 mini avocado, sliced
• Garlic powder, onion powder, turmeric, salt, pepper, and Italian seasoning
• 5 tbsp Parmesan cheese, grated

Directions:
Heat a small pan with olive oil and sauté the sliced sausage over medium-high heat, stirring occasionally until browned. Once cooked, sprinkle Parmesan cheese on top and stir.

Meanwhile, toast your bread and heat olive oil in another pan. Crack in the eggs, season to taste, and cook to your preferred doneness. While everything is cooking, slice your avocado.

To Assemble:
Spread butter or olive oil on your toast. Layer on the sliced avocado, followed by the eggs, then the sausage. Finish with a drizzle of hot sauce for an extra kick.

Let me know if you try this recipe or put your own spin on it!

03/26/2025

Meet Your Trainer👋🏼

Hey, I’m Tara! My fitness journey started young as I’ve been a soccer player my whole life. As a collegiate athlete, I needed to build strength. That’s when I found CrossFit in 2016 and fell in love with weightlifting. It dramatically changed my performance on the field and in everyday life.

My passion for lifting grew into something bigger—helping others move well, feel strong, and live healthier lives. I began coaching CrossFit classes (while working as an elementary school teacher) and eventually started my personal training business and work full time as a trainer.

Fitness isn’t just about lifting heavy or pushing limits (though I love that too). It’s about building a body that moves well, lasts long, and supports everything you love to do. I’m passionate about health, nutrition, and overall wellness and believe that training isn’t just for the gym—it’s for life. When I’m not coaching or training, you’ll find me outdoors, with my family, or reading a good book!

Thanks for being here!

03/14/2025

💪🏽Why Strength Training Gets MORE Important as You Age

Getting older doesn’t mean getting weaker — but you will lose muscle and strength if you don’t fight for it. Here’s why you should prioritize strength training:

🔹 Muscle = Longevity Armor
After age 30, you naturally lose muscle mass (~3-5% per decade). Strength training slows this down — or even reverses it — keeping you functional and independent longer.

🔹 Boosts Metabolism
More muscle burns more calories at rest, helping you stay leaner and regulate blood sugar better.

🔹 Protects Joints & Bones
Stronger muscles support your joints, reducing injury risk, while resistance training increases bone density — crucial for avoiding fractures.

🔹 Brain & Mood Benefits
Strength work triggers the release of brain-derived neurotrophic factor (BDNF), which supports brain health, mood, and cognitive function.

🔹 Power Isn’t Just for Athletes
Strength is a skill— and skills can be maintained or relearned at any age. Being strong means you can lift, carry, and move with confidence, whether it’s a barbell or a bag of groceries.

👉 Bottom line: Strength isn’t a phase — It’s a lifelong investment and it pays dividends for your body and mind, no matter how old you are.

✨Invest in yourself! DM me for information on working together to start your fitness journey—either online or in person!💪🏼

01/02/2025

✨ Staying on Track with Your Fitness Goals✨

💡 1. Set Specific, Measurable Goals
Vague goals don’t typically lead to results. Instead of saying “I want to get fit,” try “I’ll work out 3 times a week for 30 minutes.” Breaking bigger goals into smaller milestones helps keep you motivated and focused.

💡 2. Build Consistency with Habits
Consistency > motivation. Make fitness a routine by pairing it with something you already do. For example, go for a walk after dinner or hit the gym before work. Repetition makes habits stick!

💡 3. Find Accountability and Support
Teamwork makes the dream work! Join a group, find a workout buddy, or work with a personal trainer. Having someone to keep you accountable can make all the difference!

🌟 Ready to crush your 2024 fitness goals? Let’s make it happen together! DM me to start your journey 💪

11/25/2024

🎉 BLACK FRIDAY GIVEAWAY! 🎉

Hey, everyone! This Black Friday, I’m doing a special giveaway for my followers to thank you all for being apart of this community and for supporting me on this journey! 💪💖

One lucky winner will receive:
✨ A custom, stainless steel BrüMate MultiShaker (perfect for your protein shakes or hydration on the go!)
✨ A $15 Starbucks gift card (treat yourself post-workout!)

Here’s how to enter:
1️⃣ Like & Follow my page.
2️⃣ Fill out a quick 3-question survey (it only takes a minute!).
💥 That’s it! 💥

SURVEY LINK: https://forms.gle/tf5yRSDHW4KMc17t7

Again, THANK YOU for following along with me and supporting my passion for health and fitness. No matter where you are on your fitness and health journey, I see you and appreciate you!💪

The giveaway ends November 30th at midnight and the winner will be announced on December 1st. Don’t miss out—enter now and good luck! 🥳

10/21/2024

Hey, friends!

🎉The October Special is here! 🎉

Do you ever find yourself unsure of what to do in the gym? Or maybe you'd love to bring a few friends along, socialize, and crush your workouts together—without the guesswork? Plus, with the holiday season coming up, there's no better time to get a head start on your fitness routine!

Now's your chance to make it happen! Choose any of my training packages and enjoy 20% off your first month. You'll also get exclusive access to an intuitive app used to track your progress, set goals, and stay motivated.

Ready to kick off your fitness journey? Send me an email at Tara.Birkmeyer1@gmail.com or drop me a message to get started.

Let’s make those goals a reality—together!

09/11/2024

What services do I offer?

I offer 5 different packages, each differing in levels of support, and each 100% customized to you, your schedule, your body, and your specific goals and lifestyle.

•Foundational Guidance
•Progressive Pathway
•Ultimate Accountability
•Online Training
•Performance Package

These packages are not designed to be one-size-fits-all, and neither should your workout program!

I take the time to get to know you in order to meet you where you’re at on your fitness journey. Are you dealing with an injury? Has it been years since you’ve set foot in a gym? Are you focused on staying strong and capable as you age?

It’s easy to come up with reasons to delay getting started, but what if you said yes to yourself today? Your future self will thank you.

Want to learn more? Let’s set up a time to chat about your goals and get you on track to living your healthiest life yet!

09/06/2024

Welcome to Elevate Whole Body Health & Performance!

I’ve been Crossfitting since 2016 and coach in Ithaca, NY. I’m a lover of all things outdoors, traveling, and walking upside down!

As a previous elementary school teacher, I decided 2024 was the year of change. I am pursuing my true passion of supporting others in their health and wellness journey and am now offering personal training services full time!

Whether you feel like you’ve lost your way in the gym and need a structured routine, or you want to gain strength to be able to keep up with your kids, I’m here to help!

Stay tuned for more information on the services I offer

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